Volume
Total Minutes
Total training time.
Total Minutes in training per week
Journey Dashboard
These charts update as I log training sessions in Google Sheets. The point isn’t perfection — it’s to show the reality of building capacity for Hyrox over time: the good weeks, the tired weeks, and the breakthroughs.
Training Volume & Frequency
Weekly snapshot of overall work: total minutes, number of sessions, distance covered, and recovery quality.
Frequency
Number of Sessions
How many separate training sessions that have been completed.
Total Training Sessions per week
Distance
Weekly Distance Covered
Total running / walking distance for the week.
Sum of Miles either walked or run per week
Recovery
Sleep Hours
Total number of sleep hours for the week.
Avg Sleep Hours per week
Intensity & Recovery Markers
How hard the engine is working and how well it’s bouncing back: effort in the higher zones, nervous system readiness, sleep quality, and VO₂ Max trends.
Intensity
Time in heart-rate zones
Track how much time I spend in easier Zone 2 work vs higher-intensity sessions.
Recovery
HRV & Resting HR trend
These trends help me see whether training and life stress are balanced or if I need to back off and recover.
Sleep
Sleep score
Average nightly sleep score for the week, combining duration and quality into one simple checkpoint.
Engine
VO₂ Max trend
Estimated VO₂ Max over time as a simple indicator of aerobic engine size and long-term conditioning.
Hyrox-specific benchmarks
Station times and key workouts over the season.
Baseline Hyrox Class – Format & Heart-Rate Profile
This session at HIT Athletic (Austin, TX) was a 71-minute Hyrox technique and conditioning class: a short warm-up, then a rotating AMRAP-style circuit across eight Hyrox stations, followed by cooldown and mobility.
- Warm-up (6 min): 3 min brisk walk + 3 min light jog to bring HR into Zones 1–2.
- Main circuit: 4 rounds × 2 minutes per station, rotating through: SkiERG (400m), Sled Push (200 lb, 25m), Sled Pull (200 lb, 25m), Burpee Broad Jumps, Rowing (400m), Farmer Carry (50 lb per hand, 100m), Sandbag Lunges (40 lb), and Wall Balls (16 lb). If a station finished early, remaining time in the 2-minute cap was used for rest.
- Cooldown: 400m walk plus ~15 minutes of stretching (quads, glutes, hips, hamstrings, calves).
- Ranking Legend: 4 = Easy | 3 = Medium | 2 = Hard | 1 = Hardest
- Primary Load Per Station 4 for SkiERG and Rowing is the Damper setting. All other values are in lbs
| Hyrox Class – Heart-Rate Zones (Total Time: 1:17:43) | |
|---|---|
| Total Time in Session | 1:17:43 |
| Zone 1 | 0:27:16 |
| Zone 2 | 0:17:55 |
| Zone 3 | 0:25:38 |
| Zone 4 | 0:04:22 |
| Zone 5 | 0:02:32 |